Dense Bean Lemon-Dill Chicken (Print version)

Protein-rich bean salad with shredded chicken and a fresh lemon-dill dressing, perfect for a light meal.

# What You Need:

→ Beans & Legumes

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 1 can (15 oz) navy beans, drained and rinsed

→ Chicken

03 - 2 boneless, skinless chicken breasts (12 oz)
04 - 1 tablespoon olive oil
05 - Salt, to taste
06 - Freshly ground black pepper, to taste

→ Vegetables

07 - 1 small red onion, finely diced
08 - 1 cup cherry tomatoes, halved
09 - 1 small cucumber, diced
10 - 1/4 cup fresh dill, chopped

→ Lemon-Dill Dressing

11 - 1/4 cup extra-virgin olive oil
12 - 2 tablespoons fresh lemon juice
13 - 1 teaspoon Dijon mustard
14 - 1 garlic clove, minced
15 - 1 teaspoon honey
16 - 1 tablespoon fresh dill, finely chopped
17 - 1/2 teaspoon salt
18 - 1/4 teaspoon freshly ground black pepper

# How to Make:

01 - Preheat oven to 400°F. Rub chicken breasts with olive oil, season with salt and black pepper, and arrange on a baking sheet. Bake for 18 to 20 minutes until cooked through; let cool and shred with two forks.
02 - In a large bowl, mix chickpeas, navy beans, diced red onion, halved cherry tomatoes, diced cucumber, and chopped fresh dill.
03 - Whisk together extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, honey, chopped dill, salt, and black pepper in a small bowl or jar until emulsified.
04 - Add shredded chicken to the bean and vegetable mixture. Pour dressing over and toss gently to combine.
05 - Taste and adjust seasoning with additional salt, pepper, or lemon juice as desired. Serve chilled or at room temperature.

# Expert tips:

01 -
  • It keeps for days in the fridge, making midweek lunches feel effortless instead of rushed.
  • The protein is genuinely filling without feeling heavy, so you won't be hungry again in two hours.
  • You can taste the effort without needing fancy ingredients or special techniques.
02 -
  • Drain and rinse your canned beans thoroughly, because that cloudy liquid can make the salad taste metallic and dull.
  • Don't skip the emulsification step with the mustard and oil, because it's what keeps the dressing from separating and makes it cling to every bite.
03 -
  • If your chicken seems dry after baking, tear it into pieces while it's still slightly warm and let those pieces absorb some of the dressing before you combine everything.
  • Make the dressing the night before and let the garlic and dill infuse overnight, because patient flavors taste better than rushed ones.
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